So it’s no surprise that people are increasingly looking to nutrition as a way to impact their overall well-being, including their microbiota. If you haven’t heard of it yet, your microbiota is an incredibly complex ecosystem of bacteria that resides in your gut – think of them as mini-ecosystems within you! It is possible to improve the balance of this ecosystem by modifying its diet and including certain foods that strengthen the microbiota, which leads to all kinds of positive health effects. In this article, we’re going to tell you about some fantastic foods you can add to your diet right now if you want to help keep it balanced.

Microbiome and microbiota: what is the difference?

The terms “microbiome” and “microbiota” are often used interchangeably, but there is a subtle difference between them. The microbiome refers to the complete microbial ecosystem that exists within an individual and includes both bacteria and other microbes. The microbiota, on the other hand, consists solely of the bacterial population that inhabits an environment such as the human intestine.

The composition and functional capabilities of these two entities can be unique depending on factors such as age, diet, health status, and environmental factors. Although these two entities have a significant impact on human health and disease processes, their role in the maintenance of good health is very different.

The microbiome influences our genetic makeup through its ability to influence gene expression. It also helps regulate immune system function by producing specific metabolites that can influence levels of inflammation. On the other hand, the microbiota plays an important role in the digestion of food and the provision of essential nutrients for metabolism, as well as in other metabolic activities such as the regulation of weight homeostasis or the modulation of energy levels.

In addition to influencing physiological processes, changes in the microbiome or microbiota may indicate a disturbance in the homeostatic balance that could lead to medical complications or disease symptoms. Therefore, it is important to maintain an optimal balance of the two microbial communities in order to achieve overall well-being.


A key food to strengthen the microbiota. They contain beneficial bacteria, enzymes and other essential components that help balance the intestinal flora. Probiotics are found in many fermented foods such as yogurt, kefir, kimchi, and sauerkraut. Studies show that consuming probiotics can improve bacterial species diversity in the gastrointestinal tract, leading to better digestive health.


Prebiotic-rich foods also play an important role in maintaining a healthy gut microbiome. Prebiotics are dietary fibers that serve as a food source for beneficial bacteria in the gut. Foods such as bananas, garlic, onions, artichokes, and oats are all packed with prebiotic fiber that helps feed good bacteria and promote bacterial growth in the intestines.


Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage are loaded with nutrients that can boost immunity and promote optimal digestion. Along with being high in dietary fiber and vitamins C and K, these vegetables contain sulforaphane, a compound known to reduce inflammation caused by intestinal pathogens while nourishing beneficial microbes in the gut.

Bone broth:

Another food that has been found to support a healthy microbiota due to its high concentration of minerals such as calcium and magnesium, which can stimulate the growth of good bacteria in the intestines. Additionally, bone broth contains glutamine which can help repair leaky gut syndrome and allow for better absorption of nutrients from our diet.


Omega-3 fatty acids found primarily in fish such as salmon or sardines have anti-inflammatory properties, making them excellent for reducing inflammation caused by disease-causing bacteria while helping to strengthen the walls against potential infections or irritations of the lining of the digestive tract.

The lawyers :

These fruits also have anti-inflammatory compounds such as beta-sitosterol, which can contribute both to general health and to maintaining the balance and diversity of the intestinal microbiota by providing essential nutrients such as potassium, which helps to optimize digestion processes while promoting good microbial activity in our colonic environment.

Leafy green vegetables:

Finally, leafy green vegetables like spinach and kale should also be on everyone’s menu, especially if you’re trying to boost your microbiota, as these types of produce contain polyphenols, antioxidants known for their role in controlling inflammation and the balance of our microbiome, two elements necessary for the correct absorption of nutrients from our diet and the maintenance of optimal digestive health throughout our lives!

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.